Does anybody have a sub for the box jumps?

I do "bench jumps".

Doesn't seem like it's been very long since this one. Ouch of a way come back after rest day! My legs are still fried... Can't wait!

any substitute for the knee to elbows? my knees never seem to get that high, doing 50 may be a stretch

THANK GOODNESS I DIDNT RUN TODAY.

This is my favourite! Its filthy...but its so sweet. Been waiting for this one to come around. I tell ya, I have a gambling-like addition to this website cause everynight at 7pm I check to see how we get punished the next day.

Have a good workout guys and gals!

ouch. i'm still sore form michael and tabata FGB. This is gonna be fun...3.2.1 go!

Holy $%!&

I'm still feeling Tabata Fight Gone Bad! I think I may walk into this one...but I doubt I'll walk out!

Fun? For you maybe, but not for me. I guess it doesn't have to be fun to be fun.

Wow,
I did fight gone bad yesterday because I missed that one. I'll pay for that decision tomorrow :>)

Have Fun, Train Hard,

Billy

WOW is right! This wasn't up when I checked, so I did a bit of rowing instead. I'm kinda glad, but I know I'll have to do this tomorrow...

Row, 10 x 200m, 2 minutes rest:
~54
44.4
44.0
41.7
40.7
39.2
43.6 - I fell off the seat :p
38.7
39.0
38.3

This was my first time ever on a rowing ergo, let alone a C2, so my time probably got better only because technique improved.

Tim #3
Tuck jumps

Eric #6
do them jumping,

This was my first WOD and is still a favorite.

Windy forcast here in the Great Lakes so i'm gonna windsurf all afternoon and do this after dinner.

ratt

I'd be a liar if I said I didn't like the filthy 50.

Can I use a dumbbell somehow instead of a kettlebell? I don't have any available to me.

Wow, this is gonna suck, Im still sore from FGB. Good luck everyone.

Yes, dumbbell swings are a good sub for kettlebell swings.

Filthy 50 Hooyah!

Every time I've done this workout I've wondered if the walking lunges are 50 per leg or total. I've always chosen per leg

50 total lunges.

Oooh wee, just what my aching body needed, a severe beating. I haven't done this one in ages, I've missed the last two times.

Instead of doing the box jumps I just lower the tailgate on my truck and jump on it. Works just fine and it's at least 24 inches.

lol, I told my buds today that "It's been a while since the filthy fifty, about time for that one to come around"

Yikes! First WOD after back injury. I'm only worried about the burpies and DUs... That is I'm only worried about reinjuring my back on the burpies and DUs.

Fabulous 50! This will kick up the metabolism and GH levels! Woohoo!

Another great video!

Coach, the time, effort and expertise that you put into this website and all the videos and learning materials is very much appreciated.

If I was a bingo or apolloswabbie I could wax eloquent but alas...

Thank you!

this one seems to pop up at the most inopportune times.

(pictures Coach Glassman saying "it's ok to be a pussy"... heck, that'd be a good t-shirt idea)

Alright, 3-2-1 go!

why jumping pull ups?

It recruits more muscle and is less taxing. More people can push through in less sets, take less breaks and maintain a consistent high heartrate.

#26 because on paper, your mind thinks jumping pullups are easy, but when you get to them, they accelerate the misery

Brand new to the board, done WOD for the past week... Army buddy showed it to me. There's something to be said about intense insanity... and I think its you all...
The stares I get doing olympic stuff will probably pale in comparison to this... jeeeeeeeez

As fun as this looks, there is no way Im gonna get home from a 12-hour shift and do this.

What's a good sub for double unders?

WOW!!!!
I missed The fight gone bad, so i did it yesterday...the filthy 50's to follow...nothing but pain, and waddling....GOTTA LOVE IT!!!!!!

bring on a friend for this tomorrow....he'll hate me fast!!!

PLAY HARD!!

USING KB FOR SUMO HIGH PULL DLS...

one way to ensure that the KB becomes weightless at the top, and you don't let it drift out from your body OR have the bell smack you in the belly/chest, pull hard and slowly let the bell swing up so that the KB becomes horizontal as it reaches your chin. The handle travels very close to your body and ends just under your chin, just like the barbell's path. The other difference is that instead of pointing down, your fists will be facing forward at the top. By doing this, you ensure that the movement must be done quickly, mainly using the leg/hip power, because no one can upright row a heavy KB horizontally for high reps.

any sub for the wall ball shots? My gym wont allow this

#31
100 tuck jumps
Work on the double unders too, you'll get it.

#34
Thrusters, not sure what weight would be equivalent since you aren't throwing the weight up 10 feet. Maybe ~35 lbs

What is "1 pood" in ref to Kettlebell Swings?

Substitutions

3.4. Substitute for wall-ball throws?
3.12. I can't do double-unders, or I don't have a jumprope.

For the answers, consult the magic FAQ...

1 pood is a 16 kg Kettlebell, if you lack a KB, a 35# dumbbell will work

on another note, I love the Rhabdo shirt! Ill have to order that with my Pukie shirt.

WOW...The new guys are going to love this one! I have been touting the virtues of the filthy fifty for some time now. Today, they become men! Thanks Coach. -Doc

#34 Jaymo

JDale was right: do Thrusters. I believe the CrossFit protocol is to double the weight from Wall Ball to Thrusters. For 20 lb Wall Ball, I'd use two twenty pound dumbbells or one standard Olympic (45 lb) barbell.

Holy Heart Attack Batman!!

Holy MARY. This is the first time I've come across the filthy 50. This looks gruesome.

Good Lord, that hurt.

Cheats:
- I kipped 25 of the pullups. The bar is really high, and jumping at it off a tree stump is pretty darn scary!
- After 15 knees to elbows I had to start jumping (on a lower bar than the pullups!) Still though I was going to die. My hands didn't want to hold on anymore!
- Last 20 PPs used my knees. (boo hiss!)
- Wall shots were a bit low
- Only 25 Burpees
- I tried double unders during my warmup and almost killed mself. Settled for 100 singles. I'm going to spend a while learning to do double unders next week!

Still, I jumped a 27in box. Being weak and scrawny has a few small advantages ...

Notwithstanding my egregious cheating, it still took me 33 minutes to finish.

But what really scares me: I'm going to attend training with a US football team for the first time this evening. That gives me 10 hours to recuperate. Good vibes needed badly!

Mike

I would like to say, thank you, to Coach and the staff, for creating and maintaining, this FREE and extremely thorough site available.

I would also like to ask a question, to any one that can answer.

I'm going to try to hang my own climbing rope. What height should I hang it at (what height is most commonly used in the WOD).

I have scanned through the message board and I feel confident, with all of the advice and construction plans, that I can hang one, but I didn’t see mention of a recommended height.

Thanks all.

20 y/o, 190#

31 mins. Only could get 27 burpees out of me though.

Diabolical! Since I did the TFGB yesterday, I think I will put this off until tomorrow and do the front squats that I still need to catch up on. And maybe try to find some sand for a wallball.

#41 Mike I thought the push press involved a shallow bend at the knees, and then a 'push' from the legs to start the movement, as opposed to a simple press that only works the shoulders? If I am wrong then my FGB score is totally invalidated :P

I'm totally with you on the 'weak and scrawny' part lol.

Hi, Im new to all this so this is my first WOD. Cant Wait!!
Just one question, do u have to do all 50 of one exercise straight through then onto the next, or can you break each exercise into sets for example 10 of one exercise then 10 of another untill you've done the 50 of each.

Injuries only used 12kg KB, and 18 inch box 25 kTe,10 lifts,3 kTe, 10 lifts, 2 kTe.
14lb ball because its the heavest i have
Everthing else as rxd 39:34. 9 min off last time

#41 Mike a push press involves the legs. A shoulder press had static body/leg. Push press is a dip of legs and press, you did Good.

#45 Andy yes, complete the full 50 before moving on. You break it down into as many sub sets as needed but dont move on till you have finished the full 50, Good Luck
Fi

it'll be a good WOD to wear the Pukie t-shirt with :p

33 yoa, 165#, As Rx'd 29:53, whew!

Thanks for the correction, guys! Makes me feel just a tiny bit less scrawny! Those shoulder presses had me in complete agony - moaning, dropping the bar, drooling, the works.

Kind of wish I hadded gutted out the last 25 burpees - but I didn't want to push so far into my red zone that show up totally, 100% wasted for football training (as opposed 80% wasted ...)!

23yr 220#

No cheating, no BS. I'm a new guy here and just proud I finished this, Seeing all these times can get us starters disillusioned

51:27 and proud of it, only way to go is up

Hey guys

I'm completely new here and have done the last few WODs and it is brilliant! I've been training for a few years doing the standard 3 sets of bench press etc split routines and playing a few diff sports, but this is completely different.

Just a couple of questions:
Does this resemble the training they do at Gym Jones? Will this routine make me lose muscle I have built up?

Thanks!

if you'd like a quick viewpoint of gym jones from the crossfit perspective, I'd suggest looking back a few days under the "Gym Jones' founder demonstrates his integrity."

but while I've lost some strength on my maxes and what not, I'm far more effective overall. Crossfit isn't about being pretty, it's about pushing yourself to your limits, and then pushing through them.

-Roc

Holy smoke!
This must be Tabata Firefight Gone Bad - on Metamphetamine! Can't wait to get started!!

Greetings from the arctic!

Only subbed 1 thing...dropped from 45# push press to 35# after 20...arms didn't want to work past that.

Otherwise, as RX...50:37.

Longer than I wanted, but my deployed husband called halfway through, and I couldn't get to the timer while I was on the phone to stop it. You'd be insane if you thought I was going to hangup because the workout was for time :o)

First time with this workout, and I love it today...I'll hate it tomorrow!

In adequacies
Box Jumps - 20 inch jump couldn't find 24inches in the gym
Knees to elbows - could only do 5 at a time before my grip died and most reps more like knees to abs - have to practice these more
Wall Ball - only had a 10lb ball
Tried DUs after 5 couldn't do any more - had to do 100 singles
39:15 Many sets broken
All in all fairly pleased with my efforts - gave 100%
burpees about killed me!

26:50, a PR by 2 whole seconds!

Subbed 35lb dumbell for KB and supermans for back xtensions.

This is one of those WODs I need to pass on while training for Nationals. I just can't recover enough and still train for GS successfully.

10 minute GS set - 78L/75R Hand switch at 5:11. Chalk on fingers and thumb only. Forgot to wash my hands before the set; the bell felt slick this morning. No deadhangs, but both hands were tired and a little crampy by the end.

2 minute rest

4 x Row 500 meters paired with 50L/50R 36# GS swings

Coach, top top video, you and the team @ HQ are awesome.

As rx'd

23.50 - up by 40sec since january. Crazy hot today.

First "real" Filthy 50 (Kind of played around w/it before)

At this point in my Xfit journey, it's all about finishing this one. I'm ready to take it on.

Thank you Coach, keep 'em coming!

Isa. 40:31

Italy, this was one of my first WODs too, and had an almost identical 'no cheat no BS' time as yours. I also had, I might add, no form. And I gave myself a groin injury then (January), that is still healing. I recommend to any that would ask, don't do the full 50 if you are new to crossfit, you might even benefit more from a more intense, highly paced Slightly Dirty 25, and with less injury risk.

#45/Andy - I think the idea is to do 50, then go to the next exercise.

Took three days off to rest for Navy PFA today (by far the easiest test of all the services, but fairly intense if you crank out max sit ups, max ups, and run a hard 1.5 miles). Posted my best time in years, perhaps since AOCS in '89, and 33s better than in Oct 06. Bested my previous goal for push ups by 7, and situps by 15. Better scores mean nothing at this point in my career, it's all about the pride points, and I enjoyed earning a few today. I'm within 7/5 of maxing the su/pu, who'd have thunk it. I give a lot of credit to the Abmat Coach/Crossfit recommends - I have done 100 Abmat situps most days, at a comfortable pace, I've rapidly improved in strength, and no 'hook' is required for feet (doesn't ruin the furniture).

For my last six days and a wake up here, my xfit cohort and I are going to take our pick of our favorite workouts from the first six weeks or so of our training and do repeats to evaluate progress. The only ones I know I'll do for sure are Josh and the Filthy Fifty.

My children (the two that know me) are very excited when we talk on the phone - the 17 month old (3 months old when I left), he's got a boatload of tickling and wrestling in store for him, I have some catching up to do.

I received an email from Josh Hager's dad today. Amazing.

Paul

Time: 27:31

Tuck Jumps
34:35

Hey all, I'd been doing WODs since first of the year and loved it so far. I began noticing a little pain in my left shoulder last month. Wen to the doc. - to the sports med. doc - MRI - Sports med doc. and I have a torn miniscus in my shoulder. Scoping surgery coming before too long. Any ideas to keep up the levels from the chest down? I really hate this, it feels like a big set back. After the surgery, it'll be 3 months until I could do any progressive lifting.

I am glad I am not the only one who is still hurting from the TFGB. I couldn't even front squat for singles the day after. I don't know how I am gonna get through this today but I will give it my best shot.

33 years old male 175#

First week of Crossfit and I am being killed.

Completed in 55mins.

Is it normal to have to stop (sometime more than once) during the 50 reps to recover before finishing the rest?

Thanks

I'm too tired to type...........................................

17:31 as rx'd (PR)

bwt-165

pre-CFWUx3
post-GHD sit up practice
..off to Mike's gym for o-lifting cert

Love the 50s!
Burpees always slow me down.
Age: 29
Btw: 195
As Rx'd: 23:29

CFWUx3 (-pull-ups/dips)

35:42
10lb wall ball (heaviest at gym)
35lb dumbbell for kettlebell

20 Male 178 lbs

-Variation on knees to elbows, didn't come all the way up
-No Ball, used 25 lb Weight Plate
-Did 4 count Burpee instead of 6 count
-100 Jump Rope Fast
-The Rest of it as RX'd

37:58

-Rob

First time doing the full "50"

subbed 45lb thruster for wall ball
tuck unders for jump rope

30:20 Burpees left me on the mat. Next time I will make the sub 30.

Scott #68
i'd say for most of us "HECK YES"
by the end of the 50's i do burpees 5 at a time.
[if only to wipe the spagetti spit off my face]
The key is keeping the breaks as short as possible. When i pass my anaerobic threshold it becomes obvious and i have to rest. [When i wear a heart rate monitor it bears this out.]
some might say 'just slow down below AT for the whole thing' but if i did that the wall balls would be one every 30 seconds or so, and i'd be taking a nap on the down phase of the burpees.

ratt

Howdy,
Comment
On the SLHP, the various techniques displayed demonstrate a second pull that seems to be too far from the thighs (which is result of the shoulders moving faster than the hips as the barbell is hefted from the floor). With regards to OL, the error yields less than maximal power production.
Work
{Squatx25; PUx15; Squatx25; Pushupx15 (hands on BB's); Squatx25; and DB swingx15 (30#er's)}x4.
Duration 19:00...

35/200#
49:45 (pr) doing exactly as rx'd

Man, I love this workout...

As Rx'd except for 15# wall ball b/c it was the biggest the gym had.

32:20

About 0:30 slower than last time, but last time I subbed tuck jumps for double unders.

#53 Italy: For my money, this WOD is one of the longest, most taxing in the CF arsenal. Be proud you finished. I, too, encountered this one early on and finished in the 50's without doing the burpees. #63: Paul: We look forward to your safe return. Kate's husband's return and your imminent return are two great pieces of news for all of us.

27 yo, 5'11", 180 lbs

Had to be a pussy today and only do a Filthy '20'. It's my first time and I was scared I guess.

Time: 16 min

Subbed tuck jumps for double unders. Burpees aren't a big deal for me, but the knees to elbows demolish my time. Probably spent over 4 minutes struggling with those things. Wouldn't be able to do 50 of them yet.

M/48/5'10"/174

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood SUB 35 LB DUMBBELL
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball SUB THRUSTERS
50 Burpees
50 Double unders SUB TUCK JUMPS

36:06

070121 - 40:58

CFWUx3 (-dips)

42:57 (with 35 lb dumbbell swings and 10 lb wall balls)

First time doing 50 reps and no major subs!
Box is 20" but I'm cool with that...

37:01 (7:11 slower but I did only 35 reps last time!)
Age 29
BW 165

#68 Scott

On something like this workout, being 40 I'm happy to finish. I look at some of these times, and I'm amazed. I stop when I need to, and pause where ever needed.

I love not having to make a decision on what do workout on any given day, and enjoy the challenges. I'm also beginning to enjoy the stares in the gym that people give me because I look silly doing some of these things... :)

I think ultimately, you post your time for today's workout, then when it comes around again, you check your improvement. Its all about being all you can here. Good luck !

50 box jumps
50 jumping pullups (30+20)
50 35lb DB swing (33+17)
50 walking lunge
50 Knees/Elbows (20+20+10)
50 45lb push press (30+20)
50 Back extension (20+20+10)
50 med ball thruster/ceiling low (25+25)
50 burpees/something like burpees (13+13+12+12)
100 single unders

21:15

as rx'd

21:20

as rxd

42:58

First week on Crossfit. Going into this one I thought I would have had a quicker time, coming out I'm glad I finished it all. Always room to improve, great workout!

26:35
used 55lb KB for swings
subbed supermans for back extensions
subbed 45lb thrusters for wall balls
all else as Rx'd

WU: 20 min. run + CFWUx1
WOD: 25:43
23" inch box jumps
35# DB swings

50 box jumps (about 9 plastic stackable thingies they use in the aerobics classes = 24")

50 pullups, jumping (sets of 10)

50 35-lb dumbbell swings (1 set)

50 steps walking lunge

50 knee-to-elbow on chinup bar (sets of 10)

50 push press, 45 lb bar, sets of 25

50 back extensions

50 wall shots with 12-lb med ball

50 burpees (sets of 10, not winded as quick)

50 tuck jumps, still can't do double unders (sets of 15)

time: 38:42 (last time 44:50 - woo hoo!)

280#'s/43 yom

Filthy Fifty was too ambitious before work so I did a modified tabata FGB

Thrusters, 75# (7)
SDLHP, 75# (6)
Tuck Jumps (5)
Push Press, 75# (8)
Row (6.8 calories)

Total = 30.8

20 minutes of FUN! But at least the Weiderites stay away from me.

45yo male
bw 185
subbed 35lb dumbell for kettlebell swings
subbed 35lb dumbell thrusters for wall ball
subbed tuck jumps for double unders

33:18

One of my favorites! Ouch.

Paul #63 and all who serve:

A member of my staff is married to a soldier who has been to Iraq for two tours in the short 2.5 years that Skyvision has existed. I write as an observer here in cyberspace as well as an observer in the world at large.

We observe from afar, we who are not serving and have no one in our family serving. We watch your families as they watch for you. No matter how any among us feel about the politics or rationale underlying the conflict, we ALL clutch our chests at each report of American casualties, as we watch those who watch for you. And we wait, in cyberspace and at home, with those who wait for you.

We wonder, could we do it? Could we do what you do? Could we do what your families do, and do it with the grace I see in my office when my co-worker waits at home? And so we wait, too, we nameless, faceless masses whom you serve without knowing, without question. Not a person here, nor a person in America, isn't thrilled to share your countdown, holding our collective breath in the hope that you return to those who wait.

We really don't know how to say "Thanks", really, so we watch and we wait and we say silent prayers that each of you will return. We hope that watching and waiting with your families is enough, because we don't know how else to say "Thanks".

But we ARE thankful, from both sides of the political aisle, we truly are. And so we will hold our collective breath these next 6 or 7 days, and will breath a deep sigh when we hear that your address has changed. We will never likely meet you, or Kate's J, in person but that's OK. You DO know me. I'm the boss who doesn't count the "panic day" your wife took against her vacation time. I'm the doc who "forgot" the co-pay for that sick visit for the kids. I'm the guy who went a little too far and ended up shoveling the sidewalk all the way past your house. And I'm the guy you haven't even met who sits next to you in 3 years at a Little League game and says how happy he is to have you sitting next to him.

#60 Kelly, just curious, although it is none of my business, what is GS? Whate nationals are you training for? I have been impressed with your times in CF so I was jsut curious to know what your training for.

Thanks

155/25m

cfwu-pu and back ext

19:59

as rx'ed with following subs

1 pood kb swings= 40# db swings
24" box jumps= 27" office desk jumps :)
wallball shots= 45# db tosses
doubleunders= tuck jumps

OPT that is a bad ass time! i'm comin' for you! you too jefft

33:40 as rx'd.
One day, please God, let me break 30:00min. Just grant me this one thing, and I swear I will never ask for another thing (well, maybe a sub 3:00 Fran, a 30+ round Cindy, and few other small things!)

16:31

feeling under the weather today, did wod with mod's (at lower intensity)
level 7 box jumps x 50
power band pulls (purple) x 50
A2A squats x 50
20 lbs push press x 50
45 degree back ext x 50
wall ball (grey) x 50
100 unders

Bingo, #92
Thanks, I look forward to seeing you at a little league game somewhere in America. Maybe swap some "this workout kicked my butt" stories.

Bingo, John Wopat, Erin, Valerie, and others,
Thank you for your kind words the other day and Bingo and John for yours today.

Bingo-
You said it wonderfully about waiting. As you know, waiting is something that I do a lot of. The thing that makes the waiting infinitely easier is knowing that someone is waiting with you.

Also, I laughed pretty hard at your "Tabata Something else" comment the other day. ;)

Kate

35yom/bw155lbs

CFWU x3
Scaled this one down to 35 reps as per brandx, and I still suck!

Approx:34 min.

Boxjump 35
PU 10/10/8/7 (did kipping since the PU bar at the Y is incredibly high)
KettlBell swing (sub 35lbs Dbell) 25/10
Walking Lunge 35
Situps (with make shift GHD)20/15
PushPress 45lbs 20/15
Back Extentions 20/10/5
Wallball (sub thrusters 15lbs. dbellsx2) 20/15
Burpees 10/10/10/5

(knock-knock it's mr pukie! Don't answer the door!!)

Double unders (sub tuck jumps) 10/10/15

cooled down with lying on the mat for about 10 minutes!

Good times!!

#68 i recommend scaling the workout to keep your time below 30 minutes maybe even 40 minutes. The less time with more work occuring during that given time = more intensity/power output.

someone asked if they can break it up instead of doing 50 of each:

i think in the spirit of crossfit with regard to intensity/power output, from what i learned at cert with Coach, you are accomplishing more if you can do the workout in a shorter time by breaking it up

BUT i think in the spirit of competition with other crossfitters with the filthy 50 then do each exercise in full before moving on.

Rangers lead the way

Age 30, BW 176.5#, 5'10"

First Filthy 50 ever completed! 40:02, subbed 45# dbell for kettlebell and tuck jumps for double unders.

Last time tried was 12/05 last year, weighed 186.5#, quit after 15 burpees at 32:02.

Thanks for helping me get in the shape of my life, Coach.

32:57 (no KTE)

Filthy Fifty, sort of...

50 step up, 26" wall
50 jumping pullups
50 DBell swings, 35 lbs
50 sit ups
50 pushpress, 45 lb bar
50 BE
25 wallball shots, 25 lb ball
25 squats
25 knee push up
50 single unders
Time- 35:50

This was a heck of a WOD to come back to! Over indulgence in alcohol and coffee led to dehydration today. Fought off Pukey pretty hard at BE but remained pretty nauseous for remaining, so I lowered the amounts to be able to finish. I couldn't do walking lunges due to foot issue. I did situps instead of jumping K2E to be able to do the single unders as I am slowly working jumping back into my WODs.
I'm off to drink a couple gallons of water.

Kate

Forgot to add- all my amounts were broken crazily today.

Kate

What a bear. Proud to finish. It would have been so easy to quit (burpees are women of negotiable affection).

42 minutesish (i was struggling with double unders so jumped rope for about 5 minutes and then thought to sub knees to chest).

subbed 30lbs kettleballs (po'd at myself for this one)
subbed 20lbsx2 thrusters
subbed crunches (i just discovered ghd situps for michael and started using them in my CFWU as well - my stomach has thought better of me - no shame here).

Great workout. I am certain that people think I am mental at my gym.

146lbs/30yoa

As Rx'd w/following subs:

50 Box Jumps (on about a 20" bench)
50 KB swings 1 pood (used 35lb DB)
50 thrusters w/40lbs (sub for wall ball)
50 double unders (tuck jumps x 50)

Total Time: 32:37

Improved over 7 minutes. Knees to elbows and burpees suck.

Dear CF Community,
Last night I received an email from Josh Hager's father Kris. The reason he wrote was to thank me for my comments on this space. It was the shortest and most humbling letter I have ever received. I never knew Josh but the life similarities (military, Colorado, family, CrossFit) compel me to experience his sacrifice more personally. Moreover, the fact that we sacrifice our comfort zone for a WOD is a stark reminder of what Josh has provided us. Freedom.

With that, it is now my time to deeply thank Coach and the entire CrossFit community for what has been provided as a free, efficient, open, effective and life changing resource. Moreover the admiration that I have in Coach's decision to honor our fallen service men and women is massive.

Carry on.

Garth

Filthy 50 as rx'd: 35:30

Filthy 50 as rx'd: 33:17

Eva is in Savannah, looking for the ocean, a place to eat breakfast. Then, tommorrow, she's going to dominate the 2007 National Masters Weightlifting Championships.

Having only been to Savannah during St. Patricks Day, and having a remarkably unremarkable Snatch, I could offer no advice on any of these fronts. Y'all got any?

Go Get 'em Eva... keep it hanging clean!

-CFWU 1x10, Dynamic warmup
-WOD: all as rx'd except subbed 35# DB for swings and the box jumps were probably only to around 20'

Time: 32:54. Very happy with this time, seeing as 2 months ago I got 33 minutes doing only 35 reps each! That was also with 100 single unders instead of DUs. Like last time, knees to elbows and burpees took the most time.

Also caught up on the front squat WOD today. After doing Michael, Tabata FGB, front squats, and filthy fifties in 3 days, it's time for a well deserved rest day.

TFGB, day off, Filthies...this is sick.

26yom, 175#, 35:12, subbed tuck jumps for double unders. The Burpees really killed my time, I was just spent by the time I got to them.

Got my first muscle up yesterday!!! boo-yah!!

Response for TJ post #94

[Kelly is very busy training and working, so she may not see your Q, so I'll help out...]

GS is short for Girevoy Sport which is Kettlebell Sport in Russian. Kelly is training for Nationals in the Snatch, which is snatching a 35# KB as many times as you can with only one hand switch (and never putting it down) in ten minutes.

I gave Kelly some KB training at the Nov.2004 CF cert in Colorado, and recently watched her train during her trip to Seattle, my "home town". She isin amazing shape and with improving technique, will go far in GS competitions.

You can go to youtube.com and enter "kettlebellsport" in the search function and watch some videos of one of the greatest GS athletes of all-time, world record holder Valery Fedorenko.

Also, you can search "kettlebell + Latvia" to see some competition footage. The men lift 70# KBs and the women lift 35# KBs.

"Fireman Tom" Thank you for curing my curiosity.

#114
Congratulations Nick.

Bwt: 133

As Rx'd:

18:40

Yeah... I'm just a bit tired after that one.

50/200/75"

I have managed to injure my right shoulder so that dips and push-ups hurt. The flexibility is compromised. So, no Filty Fifty today.
Instead I did;
5 rounds
500 meter row (on LifeCore rower)
135 lb Deadlift 12 reps
22:24

#53 italy - Good time on your first filthy fifty! My first fithly fifty was about 90 minutes with no cheating, then I quickly came down to 60 minutes for my second one, and 45 minutes for my third (I guess learning proper form had a lot to do with it). Now I hover around 35-40 minutes depending on how I'm feeling.

Age: 41
BW: 165

Third time with this one - getting a little easier.

33:17 (PR) - about 4.5 minutes faster than 12/5/06; almost 7 minutes faster than 6/2/06

subbed:
- 35# dumbbell for kettlebell swings
- thrusters w/20# dumbbells for wall ball shots
- tuck jumps for double unders

Attention: Virginia Beach CF trainers

Are there any level 1,2 or 3 CF trainers in Virginia Beach wanting to train people, but lacking the space or the equipment?

I have been looking into warehouse space in the area, but I don't know of any trainers looking for work. If this interests you, then please email me so we can talk about it further.

Thanks,
Pat

as rx'd 42:30.
Medicine ball only 13.2 pounds
1st time with knees to elbows for all 50

I still feel like I am going to vomit!!!

36:18

M/165/Liverpool UK

35:34

as rx'd apart from the medicine ball, my excuse for a gym only has what feels like a 15 pounder.

still, it's almost 5 minutes off my time since last effort. What's the deal with burpees? they should be called some less fluffy, like 'BURNees'... baddies....purgatories....

37 bw190

sub tuck jumps 4 du's
20:59 pr

old pr 22:52

36:15... but that's not the half of it.
All except back extensions and jump rope done in broken sets.
I subbed 10lb wall balls
Didn't do the burpees but did 100 jump ropes instead
Subbed regular jump rope for double unders (2 jumps = 1 double under)

Oh, and, get this, this is the best part, I FELL OFF THE FRIGGIN' box when doing box jumps and landed flat on my face.
Good workout, BAD FORM!!
I guess it leaves room for plenty of improvement. If anybody has a little sister or an immobile grandparent who would like to whip me into shape, I could use the help.

#94 TJ,

I'm training for the Girevoy Sport kettlebell Nationals to be held in Salt Lake City May 5.

I find I can't recover enough when doing every WOD to continue improving my GS numbers. It's forcing me to be choosy and/or alter the WOD to fit my current goal.

Does exercise order matter on this one?

Thanks Tom! You're right, I'm swamped. It took me over two hours from start to finish to send my reply...

Filthy 50...33:50
As planned after last one, increased DB for swings from 25 to 30, increased WB from 12 to 18. did approx. 1/2 burpees, 1/2 squat-thrust. KTE broken into 4 instead of 5.

33:50 (slightly slower given increased loads).

OPT and Speal: we are not worthy! Wow!

Had fun conversation with trainer. Someone saw the end of my TFGB and rushed over to call her to help the member "who was yelling and now looks like he's really hurt!" Her response: "oh, that's just Darrell; he'll get up evantually."

Thanks, Coach.

20y/o BW 170

23:10

This is my first WOD, I'm transitioning from a high wt - low rep weight schedule.

Really worked me, those burpees are something else.

Age 30 6' 2" BW 200
As RX'd 32:40
oooh I don't feel so good!!

So far the back doesn't seem reinjured but it will be a few hours before I know for sure. Went slower and easier than I normally do and accepted no form breakdown.

CFWU 3 rds

50 of each:
24" box jump
jumping PU
KB swings 1 pood
walking lunge
KTE
back extension
wall ball
tuck jumps
(IE skipped PP and burpees subbed tuck jumps for DUs)
25:03

My unit is back this week after 7 months in IZ (I was on rear det). No FKIA. Many EKIA. Oorah!

36yo 6'2" BW 179
5th time doing the 50's
27:15 pr by 1min.

Strategy for next time is to split the harder ones (knees/elbows, wall ball & burpies)into sets of 13,13,12,12 instead of 10,10,10,10,10
This will create less sets and rest periods.

29:34
PR!!!!!!

'Dirty Thirty'

Not quite filthy, just dirty

30 of everything

~30 min

218# 31 yom

25:43

First filty 50 workout. 36:08.

Had to sub in an extra 50 box jumps as I couldn't find my jump rope. Pretty proud as this is also my first week crossfitting.

28:56 (pr)

sub'd tuck jumps for du's

Sweet Caroline I am a victim, but I clocked in at 24:48 which is a new PB. A sub-25 min Filthy 50 has been a long-standing goal for me so I can finally put that one to rest. Jumping pull-ups, swings (unbroken!) and push press greatly improved while burpees and knees to elbows atrocious. If I could take about 1/3 off my burpee time I'd be at 20 minutes.

There is no other WOD for me that so fully and completely kicks my ass. Sure Fran and Elizabeth smoke me in other ways but the Filthy 50, for me, us just a full on body boink. And I'm still sore from 2,3 and 4 days ago...

Someone hold me?

first filthy fifty; been doing CF about a week and a half.

29yom/196#/72"

CFWU x 3
subbed bench jumps for box jumps
subbed 35# DB swings
subbed 10# ball for 20# ball as it's the heaviest available

time was 50:30

Well, I must say that swimming at lunch yesterday was the best thing I could've done! My legs are still sore a bit from TFGB and front squats, but to a level that is somewhat acceptable before doing the filthy 50.
I played hockey this morning but I think I'll be good to go.

Subbed 20lb db thrusters for WB, 35lb DB for KB and 2nd step jump for BJ

42:53

Gina

Subbed 15lb DB for WB and 30lb for KB, same for BJ

42:18

#126, how about BURN-KNEES because I look like I kneeled in glass after I'm finished with them.

I'll answer it before I ask it: "Do more Knees to elbows"

Aside from that, any advice on how to improve KTE?

M/26/181
CFWUx2
WOD as Rx'd:
28.09

Male / 34 yrs / 160 lbs

24:44
Most sets broken
Subbed Tuck jumps for Double Unders
Puked after wall balls

People in my gym think that I'm a psycho. Get some!

last time
070127
at home

50 jumps up a berm outside my house - feels like 20"
sub 35# DB swing for KB swing
sub 2x20# DB for 45# push press
sub 20# DB good morning for back extension
sub 2x20# DB thruster for wallball
sub 6xSU for DU

have yet to figure out how to do a DU

couple of distractions but no need to downplay it; it took me forever. Still first time I've even been close to completing this WOD as RX'd. I'm happy to just finish with any time.

1:21:44

this time
070329
at the gym

pre-planned reduced effort WOD this cycle

just did 25s for everything

sub 35# DB swing for KB swing
mis-read and did 25' of walking lunges instead of 25 steps, oh well
Wall ball shots, 25 pound ball
attempted 3 tuck jumps but I wasn't really getting it, switched to 6xSU for DU

26:27

as rx'd

21:30

Those of you that can do this as prescribed are my heroes. This is my second week of crossfit and I was able to do maybe 60% of the workout and I still thought I was going to die.

The illusion that I was in good shape has most definitely been shattered. Who knew feeling sore all the time could feel so good? :)

32:25. Smoked my last time. Done at st. 5, so subbed 26" elevated bench jumps, good mornings for back ext. and 45lb. thrusters for wall ball, which seemed harder to me...

I'm new to the world of CrossFit and this is my first posting for a WOD. Does anyone have substitutions for kettlebells? I have searched the FAQ and couldn't find an answer.

My gym unfortunately has everything but KBs.

Did a workout that seems to be floating around the internet entitled "300" ... Renamed it

"Integrity"
25 pullup
50 DL x95#
50 Push up
50 Box Jump
50 Floor Wiper x95#
50 KB Clean and Press x24#
25 pullups
23:40

Did with Ladies wt of (%3 for deads and Floor Wipers 24# KB Cleans

oops messed up the ladies weight was 95#

47:33, and I hurt...in a good way! The knees to elbows were making my shoulders feel it, that was the slowest part of my workout. Plus some of that time was going from upstairs to downstairs..no excuses I should have ran from station to station and puked my guts out.

Swapped out double unders for 60 tuck jumps, and did 35# DB swings for KB swings.

23m/6'1"/200lb

30:30

Subs
-40lb thrusters for wall ball
-35lb db for kettleball
-first step of bleachers for box jump

#154 Big Mac,

You can swing a 35 lb dumbbell instead.

Third week into Crossfit and I almost met Pukie today. WOD time: 31:45 (I bailed out after 42 burpies) Knees to elbows took a lot longer than I was anticipating.

34m/198

as rx'd

16:19

Slow motion burpees are fun...

Subs:
Box jump, 12 inch box
30lb db swings
Jumping Knees to (much below) elbows
Wall ball shots, 6 pound ball (that's all the gym has)
Burpees
100 Single unders

36:27

#161 JPW - so I would do 45 lb thrusters as a sub for wall balls AND then DB swings for KB? Sounds right (and sounds painful!)

Time: 32:37

30/m/200

Bike to gym

CFWU x 1

JTFC!!!

Jump onto bench (65x)
40# dumbbell for kettlebell
45# bar thruster for wall ball toss

30:46

Wrapping up my 3rd full week of dedicated "CrossFitting"

Can't wipe the grin off my face. So much progress in such a short time.

Thank you

30/m/200

Bike to gym

CFWU x 1

Wow!

Jump onto bench (65x)
40# dumbbell for kettlebell
45# bar thruster for wall ball toss

30:46

Wrapping up my 3rd full week of dedicated "CrossFitting"

Can't wipe the grin off my face. So much progress in such a short time.

Thank you

as rx'd
substitite double unders for knee ups
58 minutes today and it was a struggle

didn't time this one, as the clock at work had broken down.... I also had to do a few subs due to a lack of equipment, but hopefully I recreated the pain of the original.... Done in around half an hour:

50 25kg db swings
50 box jumps
50 20kg split jerks
50 feet walking lunge
50 inverted body rows (feet elevated)
50 double unders
50 knees to elbows (on floor)
50 25kg db deadlifts
50 10lb wall ball (12 f target)
50 burpees

I went heavier on the swings and did db deadlifts instead of back extensions to make up for the wussy knee-to-elbow version, (no chin up bar). I also got the format all skew-wiff as I have a poor memory.

Paul -

Good to hear you're heading home soon. Stay safe and thank you.

I completed it this time, with substitutions:

32M220

50 Tuck Jumps (didn't track set counts, just total)
50 Jumping Pull-ups (same as above)
50 Kettlebell Swings w/ 35lb Dumbbell (Sets of 10)
Walking Lunge, 50 Steps (25,11,10,4)
50 Knees to Elbows (Jumping: 10, 10Rev grip, 10, 10R, 5, 5R)
50 Push Press, 45lbs (25,15,10)
50 Back Extensions (Sets of 10)
50 Wall Ball, 10lb ball (25,25)
50 Burpees (Ugly: 5,5,6,6,10, 5 minutes to spot on bench,6,5,7)
50 Double Unders (8,8,17,10,7)

Couldn't compare to Sunday 070121 due to not doing it. Last (First) time I did it:

061204:

Had to make some substitutions, still got my butt kicked.

50 Box jumps - Substituted a chair (not very safe, but worked)
50 jumping pull-ups
50 kettlebell swings - Substituted 35lb. grip plate
Walking Lunge
17 knees to elbows - burnout
50 push-press
50 back extensions
50 wall ball shots - substituted 10lb ball
25 Burpees - fell out at this point.

Time: 35 minutes.

This is beautifully painful.

40YOM,72",200PDS

1:00:50 (1HR 50SECS)

EXCEPTIONS: 35 KTEs, 10PD WALLBALL, 150 SINGLE JUMP ROPES.

45 / 181

Filthy Fifties with the following subs:

20 # DBs Thrusters in place of wall-ball shots
35 # DB in place of 1 pood kettlebell

43:37 PR by about 7:30

26 m 177
33 minutes
pressed for time at the gym so Only did 25 burpees and no wall balls...this work out was insane
everything else as rx ed except knees to elbows subbed 20 leg lifts for knees to elbows looking forward to this one again !!!

20yo male/185lb
Holy crap, I completed it as rx'd with a 55lb dumbell instead of KB. Ended up loosing track of time somewhere between then double unders and my up-close and personal talk with the trash can. I walked a friend through it too. It was his first crossfit, bless his soul. Tip: do not go straight from burpees to push press, turned out quite emberassing trying to hoss out the push presses with nothing left in the shoulders.
Great workout, I'm gunna save this one.

22 yo/M/215

34:08- subbed GHD Sit-ups for elbows to knees,25 burpees, and 200 single unders for the double unders, everything else as rx'd...... also before the workout i did my first bar muscle-up which had me amped for the filthy fifty!!

27yo m 6ft 175lbs

did it all right but i havent mastered the art of the double under

40 minutes even

www.icimbmountaineering.org

wow, good thing im running a few hours before I do this tonight. On a more serious note, how much is one pood on a kettleball?

31:15

subs
35#db swings
tuck jumps for DU

cut another 2:31 off my time.

After I could stand again, I felt bad for not doing DUs. So, then I did 50 DU.

next time just do the DU!

also subbed GM with bar for back ext.

32 yo f 143 lbs

35 minutes even

HATE BURPEES! Only got 21 Burpees out of me today...I was wiped out!

Can't do double unders, so did 250 singles.

First MetCon in a while. Being careful with the old knee.

25 Box jump, 50cm box
25 Jumping pull-ups
25 Dumbell swings, 16kg
Walking Lunge, 25 steps
25 Knees to elbows
25 Push press, 45 pounds
25 Back extensions (roman chair)
25 Thrusters 10kg DB
25 Burpees
25 Tuck Jump

8:58

Gaucoin, agreed on the the burpees. I was at 16 minutes flat when I got to them, and finished just under 26 minutes. And the double-unders took up maybe three of those ten minutes. Burpees at that point in the workout are absolute murder.

First time with the Filthy Fifty.

CFWU x 3

As rx'd (subbed tuck jumps for DU):

47:49

Looking forward to meeting it again!

CrossFit Oakland

35:34 as RX'd

Best time: about 28:00

Tim: as rx'ed + 18# weight vest (110% of bodyweight)

24:57 (PR)

27yo 200lbs

35:48

ten seconds better than last time

33 yom, 5'6" 155 lbs

as rx'd

28:51

WU: Burgener w/u + Samson stretch

dispensed with full CFWU. time was improved.

4th crossfit workout ever.

Deffinetley sold on crossfit after i was peeling myself off the floor on multiple occasions.

6'0" 190lb
Subbed:
35# dumbell for kettlebell
40# DB thruster for wall ball

Time 48:00

Cant wait to hit this again, after really getting into the program, and watching the time drop!

25/M/200

sub'd 20 lb db thrusters for wall ball, tuck jumps for double unders. used 35 lb db for swings.

30.26 (previous was 31.29)
I thought I was really going to smoke my old time until burpees... they really slowed me down

Lunges: 2:08
Knees to Elbows (on ground): 1:52
Pushpress: 1:28
WallBall: 2:20
Burpees: 9:62

46:00 - normal subs.

M/37/174

Closer to being as Rx'd than last time:
-- Box jumps about 18"
-- 25 back extensions (group run tomorrow and back would not like me if I did all 50)
-- wall ball 14# (heaviest the gym has)
-- 200 regular jump ropes (not good enough at double under technique yet)

Time: 34:48 (4:11 better than lst time!)

DNF
Ran out of time due to work complications and the staff at N-24 not being Bob crossfit compliant. 27'53"" through back extensions.

26yo/M/68kg

as rx'd in 24.59 (PB by 38 secs)

As rx'd.....mostly
29/M/208

got in 10 DU then followed that up with 90 singles. Other than that all as rx'd...first filthy fifty!

38:23

23:13

sub'd tuck jumps for du's
otherwise as rx'd

24:45

New to CrossFit, First ever post:

35:35

Would have been a little faster, but I took a pretty bad wipeout on rep#45 of the box jumps and spent some time hobbling around and crying like a wuss. Both shins now bleeding and swelled.

On another note, I have a small concern regarding the program.
I was turned on to CrossFit a couple of months ago and started working it into what I was already doing, which was working out 2 times a day for an hour or two at a time. I was spending a lot of time running (3-6 mi)and swimming (1000-2000m)3-4 times a week, along with lifting weights and various other endurance activities.
I gave up everything and started doing the WOD's only, for the past few weeks. My body fat% has been steadily climbing from 11% now to 14%. I get totally smoked while doing the WOD, but I recover from it very quickly and don't feel as fullfilled as I used to now that I'm only working out 20-30 minutes a day.
I'm not a superman, so I know there must be others that feel the same way I do. I'm ecstatic learning new things, but I think I want to go back to doing what I was doing, with the WOD as well.
If I continue with only WOD's, will my body adjust and grow to be even better than it was, with only the prescribed workout?

Like I said I'm not a superman, so don't take this as I'm saying that the program is not enough for me, I'm just curious to know what others with more experience will say.

Thanks,
Tony

26M
145

CFWU x 3 - pullups

22:08
Can't quite get knee to elbows because the pullups bar is to close to the wall. Subbed 40lb dumbbell for wallball.

160#/33yom

CFWU x1
WOD: Filthy 50
33:19 w/ subs below

20" bench jump (for Box Jumps), 35# DB swings to above eye level (for KB swings), 20# DB Thrusters (for Wall Ball), Tuck Jumps (for Dbl Unders), and switched to GHD situps after 25 KTE's since my bar is too close to the wall and I was hitting my head too much while recovering from yesterday's migraine (3,2,1...go!)

This was my first FF. Great workout, but I still find this much easier than the TFGB the other day since I can set my own pace. Tabata anything and WOD's like Chelsea where the timing runs the show are much more mentally taxing. Anyone else find that to be true?

Tony CC #199
Twice a day for an hour or TWO each time?! Please tell me that you are unmarried with no kids and that you won the lottery :=)

Seriously, if you enjoy exercising that much and have the time work some of your old stuff back into the mix, sans lifting. A couple runs and a couple of pool sessions each week will probably fit the bill. If you are recovering well from the CF you can probably handle it. Regarding the BW fat %, unless you are doing immersion 11-14% is probably still within the margin of error of the measurement. Don't sweat that part.

Dude...twice a day for one or two hours...man...

31/M/175lbs

For time:
50 Box jump, 20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (35Lbs DB)
Walking Lunge, 50 steps
25 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders (tuck jumps)
25 Knees to Elbows
26:42

I only did 25 knees to elbows and then at the end I felt like I wimped out so I did the last 25.
Was shooting for 30:00 happy

41yom / 150

WU - Elliptical 1000 steps

WOD (Goal under 30min) First time for Filthy 50
50 24" box Jump (25,15,10)
50 Jumping Pullup (25,15,10)
50 35# Dumbbell Swing (Sub for Kettlebell) (20,15,10,5)
50 Steps Walking Lunge (unbroken) (Felt really good at this point 9 minutes so far)
50 Knees to Elbows (15,8,5,5,5,4,4,4) (Fatigue has set in 9 more minutes for this alone)
50 Push Press 45# (15,15,10,10) (rest periods are getting longer heart beat going crazy)
50 Back Extensions (15,15,10,10) (breathing really heavy very labored)
50 45# Oly bar thrusters (sub for Wall Ball) (10,10,10,10,10)(can't find oxygen depleted entire gym of all O2)
50 Burpees (10,10,10,10,10) (stood by plant in corner of gym to get as much oxygen as possible but plant was plastic - no luck and no air)
50 Tuck Jumps (Sub for Double Unders) (10,10,10,7,7,6) (was visited by trainer to see if I was alright, kept trying to breath but felt like I was in a vaccum)

Total a disappointing 41:42 - I thought TFGB was bad but at least it was over in 20 minutes for this to last over 40 Holy Moly

Post - Lay on the gym floor and attempt recovery (No pukie but only because I took so long to try to recover between sets)

I want at this one again but not anytime soon.

29:37 31 yrs. 180 lbs

Did sub for wall ball. Burpees technique was horrible cause I was half dead.

How do you perform a tuck jump? My guess is it's jumping and tucking your legs as high as you can. Is that correct?

27:40
subbed 35db for kb
thrusters 45lb bar for wall ball
tuck jumps for double unders

M
24
185

First Filthy Fifty:

Subbed for double unders
Otherwise as Rxed...29:36

M
24
185

First Filthy Fifty:

Subbed for double unders
Otherwise as Rxed...29:36

Bingo thanks,
It's not really that much though.
I'm in the Marines so fitness is a big part of what we do. I was hitting the gym in the mornings and doing the cardio at lunch. Taking care of it during working hours allows me to spend time with the family at night.
I love the crossfit program, but I'm new to it. After reading some of the writings in the journal, it sounds as though crossfit is designed to make the most well rounded athlete possible. For this reason I stopped doing what I was doing. I can't help but feel as though my endurance is slipping now though.

18/M/185

as rx'd 39:06

31 185#

22:35

35 Box jump 24"
35 Jumping pull-ups
35 Dumbell swings, 40#
Walking Lunge, 35 steps
35 Knee raises
35 Push press, 45 pounds
35 Back extensions (roman chair)
35 Wall Ball 15lb
20 Burpees
20 High Jumps

Tony CC,

Tony CC, adjusting workouts is not the way to modulate body fat, diet is. Pick a workout regimen to satisfy your fitness requirements and then a diet plan to support that output. Nothing else really makes sense. And...you'll end up considerably leaner than 14%. You might expect this to improve your times as well.

Welcome to CrossFit and thank you for your support.

M/30/191

WU: run 1/2 mi.

WOD:
subs (35# db swings, 15# wallball to 15 feet, tuck jump for burpees-- who stole all the jump ropes out the gym!)
27:15
crushed by the burpees, again. Yeah!

28/M/185
CFWUx3

33:33. Subbed Good mornings w/35# and tuck jumps.
First time making it all the way through. As before, I hit a wall after wall-ball. This time, however, I took a 3 min. break, and hopped back in. It was ugly at the end, but I finished.

1st FF.

50 Box jumps- 20 in. box 1 X 50 no stopping
50 jumping p/u 1 x 15, 1 x 10, 1 x 10, 1 x 15
time: 6:10
50 KB swings- as rx'd no stopping
50 walking lunges- as rx'd
50 K2Es- (here's where I hit the wall) 1 x 10,
1 x 5, 1 x 10 (scaled down to knee-ups), 1 x
10, 1 x 15 (5 K2Es, 10 knee-ups)
time: 17:52
50 push-press- 2 x 25
50 back ext.- no GHD available; had to do
lame "half-extensions" on the floor 2 x 25
50 Wall Ball shots- only had 12 lb ball 2 x 25
time: 28:30
50 double unders- broken sets, had strings of 10
and 12 in a row (all w/ single skip in between)
50 Burpees (sick to have burpees at the end) not
able to do the push-up portion. 1 x 10, 1 x
10, 1 x 10 (no jump), 1 x 10 (no jump), 1 x
10 (no jump)

Total time: 39:56 Totally wiped out afterward, great workout.

33m/185#/6'/CF63

WU: Squadron PT, Hand-to-hand combat training

WOD: Filthy Fifty As Rx'd +24lb wall balls = 00:43::10

Wife Jax attempted her first 50. Called it quits at 22 burpees in 42 minutes. Great effort! I think Pukie spooked her;)

Age: 43
BW: 156

As Rxed: 28:22 (1.5 minutes off my PR)

CrossFitters unite! Support of our military in harms way in Iraq & Afghanistan.

Check www.crossfitorangecounty.com/fundraisers and assemble a team for the Trevor Win'E Memorial Day Challenge.

More information will be following soon on the CrossFit Corporate site.

The "Trevor" Challenge is:

Teams of four will work as a team to complete,
300 Pull ups
400 Push ups
500 Sit ups
600 Squats
For time.

CrossFit "Infidel" T-shirts for the top five fastest teams. Great prizes for the top fundraising affiliates as well.

28:56 for rings 3-10 of this Inferno. Ding Dong here forgot to turn his watch on for the box jump and jumpers; if I tag myself 5 minutes for them, I'm at 33:56, a pr for this brutish WOD, previously 37 and change. Thanks Coach! BW:169, Y/A:58

Age 34
BW 145#

50 Box jump, 20 inch box
50 Jumping pull-ups
50 dumbbell swings, 35#
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

21:04

40 m/193#

Started with the basic warm up, substituting good mornings for back extensions.

Total time was 33:10 but I took a few short cuts:

25 knees-elbows instead of 50;
Skipped the wall ball (gym doesn't allow that sort of behavior);
Skipped the double unders becasue I realized I forgot my rope at home, but only after I got to the gym;
28 burpeess - I fell on my face at number 26 but managed to eke out another 2 reps.

This is my first time doing this workout and it is a killer. I spent a good 10 minutes catching my breath when I was done despite the many modifications. Next time the goal is to complete as prescribed - but only if it does't come around again too soon!

32M,205
CFWUx1+ 5min jumping rope
WOD as rx'd
47:45
I have to work on putting up better times on my met con workouts. On a happier note looking forward to the Crossfit Oly cert this weekend. Flying out tomorrow, really excited!

Wow. That wasn't so bad until about halfway through the box jumps.
29:49. Sets broken all over the place.

Subs/inadequacies listed below:

Box Jumps (subbed bench jumps - approx 20")
Kettlebell = 35 lb db. This was a bright spot for me. only 1 break at 40 reps.
Knees to elbows: Messed this up - thought it was tuck jumps. So I did them instead. Good faith error.
No wallball: Thrusters w/2 20 lb dbs.
Burpees: neglected most of the pushup portion. Out of gas. Amazingly, they were still miserable. I did get to 50, though.
DU's 50 lateral bounds.

Yep. That's gonna leave a mark.

I forgot to mention I subbed tuck jumps for 2x unders, everything else as rx'ed.

Can tomorrow's workout be: "Lie very still in bed for 40 minutes?"

Just asking.

First time ever doing a crossfit workout. I'm a 26 year-old, 6'3" 195 lb male that's been strength training and running for a few months. I subbed in a 35 lb DB for the KB and 40 lb thrusters for the wall ball (not trying that in my living room) and finished in 59:12. Kicked the crap out of my delts, but my legs are used to it from all the hill running and bicycling I've done.

50 box jump, 24 inch box (2:03)
50 jumping pull-ups (2:40)
50 kettlebell swings, 1 pood (3:19)
walking lunge, 50 steps (2:29)
50 knees to elbows (7:43)
50 push press, 45 pounds (3:58)
50 back extensions (2:16)
50 wall ball shots, 20 pound ball (5:18)
50 burpees (8:57)
50 double unders (6:47)

total - 45:29

first time completed as rx'd

Holy Monkey Crap! This is gonna be the most challenging WOD for me thus far... You guys kick ass!

I didn't have the time to all the exercises, but got most done.

50 21" box step-ups
50 jumping pull-ups
50 12kg kettlebell swings
50 walking lunges
50 knees to elbows
50 33# push press
50 GHD back extensions
50 8# wall ball
No burpees
No double unders
34:25

I finally did this workout through with minimal scaling. But I did all 500 reps! It felt good.
Did 10" box jumps, able to keep a good intense pace. Will go to 18" next time.
35lb DB did all 50 non stop.
Used fit ball for hyper ext. No GHD.
Did first 25 knees to elbows then last 25 just knee raises.
19lb wall ball.
Double unders, as many as could, then did tuck jumps to keep intensity.
Nevertheless I did it all. Front to back.

34.39.88

25yoa, 6'4, bw 254

Jan 22: 41:27
Today: 26:36
Talk about improvement! Loving Crossfit after 2 months... I realize my time is still brutal, but I'm psyched!

Exact same workout... 30 instead of 50 reps
Subs as follows:
30 Kettlebell swings (subbed 35# db to vertical)
30 Wall ball shots (subbed 2x25# db thrusters)
30 Knees-to-Elbows (subbed 30 situps)
30 Burpees (no pushup, no clap - just sprawl and jump)
30 Double unders (subbed tuck jumps)

The Filthy Fifty Knock me down and kick me in the teeth. . .

I have been doing x-fit for about a year now, and this workout embarreses me every time, I have made little progress on this workout compared to my other favorites, does anybody else get that from the "fifties", I almost think coach devised this workout to be a long endurance kind of workout to kick you a%$ because I can never seem to continue my intensity to the end??

warmed up with an hour of hot yoga
36:03 January= 42:00
beat last time by six minutes

46/M/195
RX"d
28:22

great workout
substituted double unders for 100 single
46 min hooah

as rx'd
28:05 (pr)

wow, what a workout, i crawled out of the gym to the car.
50 bench jumps
50 jumping pu's
50 30# dumbell swings
50 knees to elbows (only got about 15 to my elbows, had to just pull the knees up on the rest)
50 45# push presses
50 back ext.
70 12# wall balls (biggest they had)
50 burpees (wow i about died)
100 single unders

37:30 i feel like a p*ssy but at least I got through it

Since I'm still building up to full CF WOD, I cut mine down to 30 reps. This was one hell of a workout, and left me winded.

Oops, forgot to write in the 50 walking lunges which I did

31:03

Subs: 20" box jump, Good mornings for BE, Tuck jumps for DUs

a PB of 31:05 but!!! I could have been even way faster however I developed some bad adductor pain on the jumping chins which hindered my ability to jump/dip/squat so slowed me down on most others due to pain and not fatigue this time. knees to elbows and burpees slow as usual.

Executed the "chipper" WoD but as Rx'd but did not complete the last step (double unders). Lost time tracking due to various interruptions in the gym.

Two comments. Doing the box jumps off the tailboard of a fire truck "motivates" you as a slip on the grated finish would leave a mark:)
Also, burpees SUCK!!!
19:48 as rx'd

As this is my second week of Crossfit, I'm motivated to hit the times some of you are putting up. As Rx'd it was a very difficult but motivating workout for me, I loved the looks of the people at the gym wondering why I was putting myself through such pain. Little did they know AC/DC was blasting in my ears pushing me along.

Did everything but the burpees. Saved them till last, but had the shakes when i got there.

38:17 I guess around 45mins had I done it all. I know the burpees would have killed me...lol

As RXed with equipment modifications...

-used 37.8 lb. dumbell for swings
-used kitchen island with wife holding feet (hips trapped) for back extension
-used a large cooler on blocks with weights inside cooler for 24" block jumps

first time trying it... 39:58

I tried jogging to cool down afterwards. Legs were like wet noodles and Pukie was staring me down. I was glad to finish! Yeah.

This my first time posting. I did this with Jack, a regular here, who intro'd me to this sport.

Veronika,31yof (+) Jack 27yom

The following is what we did:

50 Box jump using an Aerobic Step w/ 12 plastic step supports/ side
50 Dumbbell swings, 45lb
Walking Barbell Lunge, 65lb 50 steps
50 Knees to elbows on pullup bar
50 Push press, 65 pounds
50 Back extensions on GHD with 25lb plate
50 Pullup-Burpees
50 Tuck Jumps

times:

V=22:07 J=23:35

Neil(49)

Subbed 200 single unders for d/unders.

39.44 Hate this WOD with a vengeance.

This was rough. As a former specialist in OL it is challenging trying to become more fit. Anyway here's how it went:

37/M/185
33:30
Substitutes
20" box
knees to chest/belly
side hurdle jumps instead of double unders

today was the first crossfit workout ever!

me and my girlfriend did it together, we're both in pretty good shape, but this is the most fun we've ever had doing a workout,

lookin forward to the next one!

Thanks!
V

44/175

As rx'ed: 34:20, PR by :57

50 Box jump, 18 inch box (all we have)
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (with 35 lb DB)
Walking Lunge, 50 steps
50 Knees to elbows (Did 100 situps instead--grip and shoulder issues)
50 Push press, 45 pounds
50 Back extensions
25 Rings pushups (no wallball made yet)
25 Burpees (Almost puked at this point, body shut down)
0 Double unders

37 minutes of Hell

Just wanted to throw this out there. Did my first official Muscle up on the rings today!!!

Ht:6'6"
BW:240lb

Been working on it for months and I have been able to do them on a pullups bar but only with a little jump in the beginning. today was a full hang from the rings right into the muscle up. Crossfit rocks!

Not gonna lie that workout is a whole lotta suck, but I love it (well at least five minutes after when I get my breath back and realize I am not having a heart attack)

time: 39:12.37 (new pr)
last time: 40:29

evrything broken except lunges and in order as rx'd.

bwt 240 age 31

My first WOD and Holy F! Welcome to CrossFit I'd say. 53:57 of working through excuses to stop and roll over dead.

M 175lbs 23yrs
CFWUx3
as rx'd minus back extensions
21.32

BW 168 Age 38
subs:
35# DB swings
12# wall ball
single unders x 3
57:40 ouch

M 175# 51 yrs

warm-up: 5-mile run
then I saw it was the filthy fifties

subbed dirty thirties
30 reps as rx'd
no wall or wall ball, so shot 30 free throws from the foul line with 8# medicine ball
didn't bother with the double-unders because, well because I just ran 5 @#$% miles.

Can your Daddy do that?
Who's your Daddy?

What a great day. Thanks, Coach.

28yo M 170lb 5’10”
Back after planned 5 day break.
CFWU x 3, 10 pull ups, 5 ring dips per round.

For time:
50 Box jump, 22inch box
50 Jumping pull-ups
50 dumbbell swings, 30lbs
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 15 pound ball
50 Burpees
50 Double unders
Time: 46:36

Compared to 070121: 50:34

Just realized I've been doing this WOD wrong, have been doing the push pres